Collagen Craze: 10 Compelling Reasons to Jump on the Peptide Bandwagon

Collagen—a sort of natural glue for the skin—diminishes as we age, however, supplementation may help to support aging skin and joints.

Collagen, once a buzzword mostly heard in beauty circles, is now gaining wider recognition for its health benefits, propelled by a flurry of scientific research and discoveries.

Collagen peptides, the building blocks of this essential protein, are increasingly sought for their potential health benefits, ranging from skin rejuvenation to muscle strengthening. However, their rise in popularity also sparks questions and concerns.

What Are Collagen Peptides?

Collagen transcends its role as a protein, acting as the body’s natural adhesive. Originating from the Greek word “kolla,” meaning glue, it forms an integral part of our skin, bones, and connective tissues, knitting these elements together.

There are 29 known types of collagen, each serving a distinct function. For instance, Type I collagen, constituting 90 percent of the body’s collagen, is crucial for skin, bone, tendon, and ligament health, whereas Type II is essential for joint support.

“Beyond serving as basic building blocks, collagen also releases bioactive peptides that protect our skin with antioxidant properties and enzymatic activity, aiding in maintenance, remodeling, and healing,” Dr. David Barzilai, longevity specialist and CEO of Healthspan Coaching told The Epoch Times.

Collagen symbolizes vitality and youthfulness. Its decline, often evidenced by aging signs like wrinkles, sagging skin, and joint pain, can be exacerbated by lifestyle choices such as smoking, high sugar intake, and stress.

“Anyone over the age of 30 can benefit from adding collagen supplementation,” naturopathic doctor Nikki Kendall told The Epoch Times. She explained that taking collagen daily is unnecessary—incorporating it into one’s diet a few times a week is sufficient to reap its benefits.

Collagen cannot be directly absorbed from foods. Dr. Barzilai highlights that “collagen molecules must be broken down into smaller peptides to be absorbed in the gastrointestinal tract.”

Collagen peptides are formed when animal collagen is hydrolyzed, breaking down into smaller, more absorbable fragments. These peptides are simplified versions of the complete collagen protein, optimized for easier absorption by the body.

10 Possible Benefits of Collagen Peptides

A growing body of evidence suggests multiple health benefits of collagen peptides. It’s crucial to acknowledge that some studies are limited in scale and may have industry funding. Nonetheless, current research highlights a range of potential benefits from collagen supplementation.

1. Plumps up Skin

Collagen, a major component of skin, shows promise in anti-aging skin care. Research indicates that collagen supplements can notably enhance skin hydration, and elasticity, and diminish the appearance of wrinkles.

Notably, a drinkable nutraceutical collagen product markedly improved skin in a study group compared to a control group. These findings suggest that collagen peptides could play a vital role in reversing the effects of aging on the skin, offering hope for those seeking to maintain youthful, healthy skin.

“As we age, we naturally produce less collagen, so supplementation is not required but very helpful,” explains Dr. Kendall. “It is difficult for most to get enough through the diet, especially if you are an American. Our overly processed food supply plus our agricultural practices make supplementation necessary.”

2. Reduces Joint Pain and Stiffness

Collagen peptides are also making waves in joint health, particularly for those with bone and joint disorders. Research focusing on the effects of collagen supplementation combined with exercise suggests this duo can significantly improve joint function and reduce pain. The study, which sifted through hundreds of trials, found that collagen, especially when taken at 15 grams per day, is most effective in enhancing joint mobility and easing discomfort.

“Interestingly, the study authors found that supplementation was not associated with a significant impact of muscle protein synthesis compared to other higher quality protein sources,” Dr. Barzilai points out, indicating that the benefits of collagen might lie beyond traditional protein metrics.

3. Improves Muscle Health and Recovery

Studies suggest that certain collagen peptide supplements can enhance muscle recovery, especially when combined with a training regimen. Research involving inactive men revealed that those consuming collagen peptides experienced better muscle strength and healing than the placebo group.

Another study focusing on middle-aged men found that collagen peptide supplements lessened muscle soreness and fatigue post-exercise, enhancing muscle strength compared to a placebo group.

4. Reduces Bone Loss

Collagen’s decline with age can result in lower bone density. However, research indicates that long-term use of specific collagen peptides significantly boosts bone mineral density in postmenopausal women, offering a potential solution for bone health.

Over four years, the study observed a notable increase in bone mass in both the spine and hip, indicating that collagen peptides could be a crucial aid in bolstering bone stability and mitigating the risk of osteoporosis.

5. Speeds Wound Healing

Collagen has been a staple in topical wound care. Recent advancements show that oral collagen supplements may also be effective in accelerating the healing process for various wounds.

A study showcased oral collagen supplements’ role in healing severe burns. Patients consuming hydrolyzed collagen experienced quicker recovery and increased nutritional markers, leading to reduced hospitalization time, indicating its potential in burn treatment.

6. Improves Sleep

Collagen, particularly rich in the amino acid glycine, might be the ticket to a better night’s sleep. A study on active men with sleep disturbances showed that consuming glycine-rich collagen supplements at bedtime resulted in fewer nighttime awakenings and enhanced cognitive function upon waking.

7. Promotes Gut Health

Collagen is a key component of the intestinal lining, playing a crucial role in gut health. Daily intake of collagen peptide supplements may contribute positively to digestive health maintenance.

Research involving healthy women revealed that consuming 20 grams of collagen peptides daily over eight weeks significantly reduced digestive issues like bloating, pointing to collagen supplements’ potential as a supportive element in diets, especially for mild digestive concerns.

8. Boosts Immunity

Collagen, while not directly combating colds, plays a significant role in strengthening the immune system. One of its key components, glutamine, is essential for a robust immune response, facilitating cellular repair and stimulating immune cells. Other amino acids in collagen, such as glycine and arginine, are instrumental in regulating inflammation and bolstering immune health.

Collagen aids in strengthening the gut lining, thus preventing the entry of harmful bacteria. This reinforcement plays a role in protecting against various illnesses and infections.

9. Aids in Weight Management

Collagen peptides could indirectly support weight management through enhanced mobility and muscle strength. Animal studies have shown encouraging results in using collagen peptides for weight control.

A human study examined the impact of skate skin collagen peptides (SCP) on reducing body fat. Over 12 weeks, overweight adults using SCP experienced a notable decrease in body fat compared to a placebo without significant side effects. The potential role of collagen peptides in aiding weight loss exists, though further research is necessary.

10. Improves Cardiovascular Health

Collagen, crucial for artery structure, may bolster cardiovascular health. Research indicates collagen peptide supplements can reduce fat mass and low-density lipoprotein cholesterol, enhance fat-free mass, and lower systolic blood pressure. This points to collagen’s possible effectiveness in promoting a healthy heart and circulatory system.

Collagen Peptide Supplementation

Collagen supplements are available in different forms, including powders, pills, and liquids. Powders generally have a higher concentration, appealing to those looking to maximize collagen intake. Pills offer the convenience of encapsulated powder, making them user-friendly. Liquid collagen is reputed for its higher bioavailability, suggesting easier absorption by the body, though it typically contains lower collagen concentrations.

This range of options enables consumers to select a supplement that aligns with their lifestyle and absorption needs, underscoring the need for personalized supplement choices.

Hydrolyzed collagen stands out as the most favored and promising skin nutraceutical for oral supplementation thanks to its superior absorption and encouraging outcomes in clinical trials compared to other collagen supplements. This formulation has been shown to allow detectable levels of collagen peptides in the blood and skin post-supplementation, affirming its efficacy.

Dr. Barzilai notes, “It is rare in science for all studies to show the same effect,” highlighting the nuanced understanding of the benefits of hydrolyzed collagen. Typically consumed in doses ranging from 1 to 10 grams for pill and liquid supplements and up to 20 grams for powders, the most common usage falls between 2.5 to 10 grams, he explains.

Big Business of Collagen Peptides

The market for collagen peptides is experiencing significant growth, projected to reach $1.22 billion by 2030, up from $696 million in 2021. This expansion, at a compound annual growth rate of 6.66 percent, is largely fueled by increased consumer awareness of collagen’s benefits for gut health, bone density, and skin health.

Vital Proteins, a leading brand in this sector, exemplifies the industry’s profitability. The company generated over $100 million in revenue in 2022 and was acquired by Nestlé Health Science, highlighting the substantial economic potential within the collagen peptide market.

​​Given the growing interest in collagen for health and wellness, the market will likely continue evolving as more companies offer more tailored and effective options.

Cautionary Advice: Assessing Collagen Supplement Risks

Dr. Kendall describes collagen as “generally safe for continued use” as long as people don’t take more than is recommended. Dr. Brad Stanfield, a primary care physician with an interest in longevity, echoes this statement, telling The Epoch Times, “From the research we have, there are no adverse effects. Nor are there expected to be.”

It’s essential to recognize that collagen supplement quality varies and is largely influenced by its source. For example, collagen derived from grass-fed animals is considered of higher quality.

It’s ideal to use marine collagen sourced from wild fish, not farmed, to minimize risks such as disease transmission or antibiotic contamination. Additionally, it’s crucial to be aware of the potential for heavy metal contamination in these supplements.

Opting for collagen from reputable, independently certified sources, such as those with the Current Good Manufacturing Practice (also identified as CGMP) certification, can reduce contamination risks and guarantee higher quality. Given the FDA’s limited regulation of supplements, such certifications offer additional confidence in their safety and effectiveness.

Collagen in Real Food

There is an ongoing debate about the benefits of increasing overall protein intake versus specifically using collagen peptides. Sourced from cattle, pigs, poultry, and fish, collagen peptides provide a focused solution.

Beyond supplements, dietary intake can also enhance collagen levels. Foods like bone broth and animal products containing connective tissue are rich in collagen. They supply essential amino acids, like proline and glycine, necessary for collagen synthesis and crucial vitamins like vitamin C for its production.

Several foods either contain collagen or aid in its production in the body, including:

• Bone Broth
• Chicken Skin
• Gelatin
• Fish and Shellfish
• Egg Whites
• Citrus Fruits
• Berries
• Tropical Fruits
• Garlic
• Leafy Greens
• Cashews

Nutrition expert Eric Berg emphasizes the role of copper in boosting collagen production and preventing its degradation in a video. Copper, vital for protein-building enzymes, is found in foods like liver, kidney, oysters, shellfish, shiitake mushrooms, and sesame seeds.

Copper deficiency can arise from several factors, including inadequate copper content in the soil, medical procedures like gastric bypass surgery, and excessive consumption of ascorbic acid, zinc, sugar, alcohol, and added functional fibers. A balanced diet, including collagen-enhancing nutrients, is essential for maintaining optimal collagen levels.

Beyond nutrition, Dr. Barzilai advocates for a holistic lifestyle approach that includes avoiding harmful habits like smoking, engaging in regular exercise, ensuring quality sleep, and managing stress. These foundational practices contribute to health and are integral to promoting overall well-being and longevity, positioning them as the most effective strategy for aging gracefully.

Tips for Selecting Collagen Peptides

Choosing collagen peptides wisely is key to reaping their full benefits. Consider these guidelines:

• Choose the right type: Bovine, marine, chicken, and eggshell are common collagen types, each offering different benefits.
• Simple ingredients: Opt for supplements with a straightforward ingredient list.
• Source quality: Select collagen from grass-fed, pasture-raised, or wild-caught sources.
• Understand plant-based options: Plant-based products don’t contain natural collagen and may have genetically engineered components. Choose non-processed, non-GMO options.
• Avoid flavored products: Avoid flavored collagens, which might contain added sugars, preservatives, and calories.
• Third-party certifications: Since collagen products aren’t FDA-approved, look for third-party testing and certification for safety.
• Research before buying: Investigate the brand’s sourcing practices and check for potential allergens.
• Consult a doctor: Consult a health care provider before beginning any supplement regimen.

Reposted from: https://www.theepochtimes.com/health/collagen-craze-10-compelling-reasons-to-jump-on-the-peptide-bandwagon-5582055

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